How To Wake Up Feeling Amazing!

May 23, 2019

© Katarzyna Bialasiewicz | Dreamstime

Once upon a time you would wake up from your slumber feeling like a million bucks!  Full of life, energy and free of aches and pains.  What happened?  Now you're lucky to get a few hours of solid sleep to only be awakened by the buzz of an alarm. Whether you call it sleep hygiene or the newer buzz term, "clean sleeping," the goal is the same, and luckily there are plenty of things you can do to make it easier to get better sleep. According to a sleep expert, the tips are easy to implement too.  Most important is to have a sleep schedule. It may be tempting to sleep in on the weekends after a work week of rough sleep, but sleeping in just throws your circadian rhythm out of whack. Going to bed and waking up at the same time every day helps regulate your body clock. Try not to change your sleep schedule by more than an hour on weekends versus weekdays. If you find yourself constantly waking up in the middle of the night, you may want to try sleeping in two shifts. Some scientists believe the body naturally drifts into segmented sleep periods and support the idea of sleeping at sunset for several hours, waking up for an hour or so then falling back to sleep. Set a bedtime ritual. Just as little kids sleep better when they have a bath, a snack and a bedtime story, adults have a better night's sleep when they follow a regular bedtime routine. Try softening the transition from wake time to sleep time with some relaxing activities before bed. Create a great sleep environment. Make sure your room is cool, dark and quiet. That may mean investing in some heavy curtains or blackout shades. You may also need a white-noise machine or an app for your phone if outside noises bother you. The National Sleep Foundation says the ideal temperature for sleep is between 60°F and 67°F. Don't nap. It sure can be tempting to grab a little nap during the day. But you'll be sleepier if you forego a nap and wait until bedtime to go to bed. However if you must nap, keep them no longer than 20 minutes. Evaluate your bedding. A good quality mattress may need to be replaced about every 10 years and keep the mattress fitted with clean sheets. Finally consider switching to wool pajamas. A recent study found people who wear wool pajamas compared to cotton ones get up to an extra 15 minutes of sleep as wool is able to better regulate your body temperature. Need some help?  Here is a sleeping calculator (CLICK HERE).

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SOURCE: Mother Nature Network

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